I've decided to create a 7 day sample menu for meals on the SP plan. In this plan I mention any healthy A/B allowance or syns used but have tried to keep this to a minimum so that you can be flexible. I've also tried to be as accurate as possible, please comment if you see anything amiss :) All the ingredients below can be found in Tesco (with the exception of the hi-fi bars which we know are only available in group). I've put it all in a shopping list which you can download here! Hope this helps some of you :)
Day 1:
Breakfast:
Slimming world fry up! Rashers, beans, grilled tomatoes & mushrooms.
Lunch:
B free wrap (Healthy B) with tuna or chicken, rocket, onion and grated 20g reduced fat cheese. (2 tbsps extra light mayo optional 2 syns)
Dinner:
Cottage pie with mashed swede topping and add with 25g remaining cheese (Healthy A).
Snacks:
Alpen light x2 (Healthy B remainder)
Day 2:
Breakfast:
Breakfast loaf made with 4 eggs, 2 tomatoes, onions, mushrooms, gammon steak or lean rashers (will do for 2 days)
Lunch:
Salmon fillet baked in cajun spices, crunchy salad (lettuce, onion, tomato)
Dinner:
Root vegetable and lentil casserole
Snacks:
6 Laughing Cow Extra Light triangles (Healthy A choice) spread onto a packet of cheese and onion flavour Ryvita mini bites (5½ Syns or 1x Healthy B choice)
Day 3:
Breakfast:
Poached egg on 2 x wholegrain toast (Healthy B), spread with marmite.
Lunch:
B free wrap with tuna or chicken, peppers, rocket, onion and grated 45g reduced fat cheddar cheese. (2 tbsps extra light mayo optional 2 syns).
Dinner:
Roast chicken (no skin) with carrot chips and turnips. Add gravy: 100mls for 1 syn.
Snacks:
2 Hi-fi Bars
Day 4:
Breakfast:
Breakfast loaf (See day 1)
Lunch:
EESP speed soup with wholegrain rolls (Healthy B)
Dinner:
Slimming World Curry served with Cauliflower Rice
Snacks:
Tangerines, 1/2 Melon
Day 5:
Lunch:
King Prawn, chicken and mushroom omelette with mushroom and onions.
Dinner:
Spanish chicken with roasted peppers
Snacks:
Tropical Fruit Salad
Day 6:
Breakfast:
Bowl of shreddies with 100ml semi-skimmed milk
Lunch:
Bacon and Mushroom crustless quiche - (This will do for two days)
Dinner
Bolognese (extra lean mince and/or kidney beans, tin chopped tomatoes, onions, mushrooms,) on a bed of salad
Snacks
1/2 Melon
Day 7:
Breakfast:
Overnight oats made with muller light (not strictly EESP, but allowed!) topped with strawberries
Lunch:
Bacon and Mushroom crustless quiche (will do for 2 days)
Dinner
Bolognese (extra lean mince and/or kidney beans, tin chopped tomatoes, garlic, onions, mushrooms,) on a bed of salad
Snacks
Bowl of cereal with semi-skimmed milk from healthy A (35g shreddies for the win!)